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ways to promote long term fat loss

12 Ways to Promote Long-Term Fat Loss

People who want to reduce weight often get confused about whether they should lose weight, they should concentrate on fat loss or whether both are the same. Although both sound the same, let us tell you that reducing weight is different from reducing fat in your body. Weight loss refers to the decline in overall body weight and fat loss concentrates on the reduction of fat mass. So, don’t get confused over these two terms and design your desired fat loss journey in the most efficient ways! We have figured out 12 fat loss tips so that you can have healthy fat and ultimately lose weight. Have a glance at them:

1. Include High-Protein Diet

If you are wondering whether the fat-burning diet is special then let us tell you that protein-rich food may complete your meal. This may reduce your appetite and can burn fat faster. Consuming high-protein food directly impacts belly fat and may increase fuller feelings. This may suppress your mid-time cravings and preserve muscle mass and metabolism during the fat-loss journey. High Protein foods include – Lentils, chickpeas, black beans, almonds, peanuts, sunflower seeds, flax seeds, chia seeds, quinoa, brown rice, etc.

2. Concentrate on Healthy Fats

This may seem counterintuitive, but adding healthy fat intake may actually aid in weight loss and provide you with a fuller feeling. As fat is longer to digest, it may reduce your hunger. Don’t forget unhealthy fat like trans-fat always contributes to body fat. But healthy fat like avocados, A2 Bilona Cow Ghee and coconut oil are some examples of healthy fat which may keep you on a healthy path of fat loss.

3. Go for Beverages using Natural Sweeteners

Replace your regular refined sugar-added drinks with beverages where natural sweeteners are used such as stevia or date sugar. It is one of the easiest ways of cutting down fat mass. Sugar-added beverages are greatly linked with a higher risk of belly and waistline fat.

4. Fill Yourself with Fibres

Intake of soluble fibre has the answer to the question- how to lose body fat. Insoluble fibres absorb water and keep moving through the digestive tract to keep you fuller for a longer time. Regular consumption of a sufficient amount of fibre may lose fat loss, more specifically belly fat. Intake of food rich in insoluble fibre like millet, fruits, nuts, legumes, and whole vegetables boosts fat burning through decreased calorie intake and greater weight loss.

5. Opt for Whole Grains over Refined Carbs

Opting for whole grains over refined carbs is one of the fat-loss tips recommended by almost all nutritionists. As we all know refined carbs may have a high glycaemic index that may lead to a sudden spike in blood glucose to stimulate hunger pangs. So, preferring a diet with whole grains can increase your fibre intake and nutrients as compared to refined carbs can have an affirmative effect on your fat loss journey. Whole grains such as brown rice, oats, quinoa, barley and sorghum.

6. Increase your Iron Levels

Iron levels in the body influence your body to create energy from nutrients. It carries oxygen to all muscles and cells in your body. Thus, it may help to burn fat. Iron deficiency may impact the health of the thyroid gland and apparently on metabolism-regulating hormones. This deficiency can lead to fatigue, dizziness, headaches, and shortness of breath. All these symptoms are distantly connected to weight gain.  Taking sufficient iron intake and maintaining the specified levels of it can contribute to burn fat in the healthiest ways. 

7. Prefer High-Intensity Cardio Workouts

Cardio workouts that elevate your heart rate with bursts of activity with short recovery periods can effectively help to lose fat mass. These sweating workouts done for at least 20 minutes a day can shade 2 kg of body fat. As compared to other extensive workouts like cycling or jogging, HIIT workouts can burn out 30% more calories. So, design your fat loss journey by including HIIT workouts at least three times a week.

8. Add Probiotics to Diet

Not all bacteria are bad, there are good bacteria and probiotics are one of them. They are present in the digestive tract and are related to the health improvement of the body in different aspects. These bacteria play significant roles, from immunity to improving mental health. Getting probiotics through food or supplements may rev up your fat-burning to keep your weight close to ideal figures. Regular consumption of probiotics can yield fat loss of up to 3-4%.

9. Squeeze in More Sleep

Getting sound and sufficient sleep is an effective fat-loss remedy that works for everyone. People who sleep for five or fewer hours are more likely to gain weight as compared to those who sleep for longer than seven hours and more. Although the need for everyone is different, one must get at least seven hours of sleep per night to get rid of several health problems. When you get sound sleep, you are away from appetite and hunger. Detach from all electronic gadgets and caffeine intake to increase your sound sleep every night and resultant fat loss.

10. Try out Intermittent Fasting

Amongst different diets and fasting regimes, intermittent fasting has been very effective in enhancing both weight and fat loss. The definite cycling between periods of eating and fasting over 3-12 weeks can reduce body weight by up to 7% and body fat loss by up to 5.5 kg. This effective diet regime can help to preserve muscle mass when paired with a consistent physical exercise routine. Zero down the best variation and pattern that suits your schedule and lifestyle and be the practical example of the best way to burn fat!

Fat is a stubborn thing and you will know this fact when you are about to lose your overall weight. Cutting down fat from the body takes lots of time, patience, and dedication. The market is flooded with fat-burning supplements, let us tell you only nutrition-suggested changes in diet and strength training exercises can give you sustainable results.

Hope the above fat loss special tips help you to ride this tedious journey in quite easy ways. While physical exercise is an individual-to-do thing, we can accompany you in choosing the right diet things that are organically grown. Traverse our product catalogue to add natural and organic products to your cart and get ready to flaunt your skinny and envious figure/body!